Hold each movement for 3 seconds .
Long Lunge place hand on the ground inside your knee
Hip drop
Pigeon
Frog
10 step duck walk

repeat on other side

Hold each movement for 3 seconds.

Side Lunge
Hip flexor Prisoner position
Drop back knee to the floor and inside hand
10 thoracic rotation with other hand
Wrist mobility 1,2 and 3
pigeon

20 QL rotations
Face down T position perform a 1 arm push up while other arm remains in the T position.
Bring the working arm underneath your chest and lye bodyweight down on top .
Same side Horsey to superman

repeat on other side

perform 20 times

touch toes
sit down
elbows push knees out
left thoracic rotation
right thoracic rotation
Arms over head
Stand up

Shoulder circles. 10 e/w
Reverse lunge prisoner position
Rotate 10 e/w
Hip flexor
Hands to floor
Thoracic rotation 10
Reapeat other side